thrusterGoing to the gym and throwing around some iron is actually pretty easy. Most gym-goers have a general idea of what a pushup looks like or how to use the leg press machine, but what’s lacking, is the knowledge in deciding what exercise choice makes the most sense.

Choosing the best exercise based on your specific training goals, previous injury history and current fitness level can be a little tricky, especially with the vast amount of contradictory fitness information out there. What’s important to know is that not all exercises are created equally. Certain exercises are actually more effective than others at achieving specific training outcomes; therefore, it’s fair to say that a leg press has a different training outcome compared to a barbell back squat.

To help clear up the confusion, I collaborated with the top fitness professionals in the industry to come up with a list of exercise favorites, which are all context based and outcome specific. Remove the guesswork from your training and check out my debut article on Livestrong.com “16 Exercise Favourites from the World’s Best Trainers.”

Here’s a short video of me explaining my favourite exercise for driving your metabolism and calorie burn into overdrive: The Thruster

I prefer this exercise be performed with kettlebells but dumbbells work too. I’m not a huge fan of thrusters with a barbell because the rigidness of the bar doesn’t play to well with banged up shoulders or stiff spines. Those people shouldn’t be doing thrusters in the first place, but I’ll leave that for another day.

Enjoy the read and please leave your comments below.

-JK

A few years ago, I pinched a nerve in my neck which led me to be stationary as any form of movement would cause extreme pain. During this time, my fiancé (Sean) started at JKC and loved it!! Once I overcame the nerve issue, Sean spent a long time trying to convince me that JKC is exactly what I needed to safely start working out again (I’m slightly stubborn and was super scared of re-pinching the nerve). Long story short, Sean was right… as much as I hate to admit it!

I never had luck at gyms, if it started to hurt I would call it a day. At JKC that is not an option, as Jon & Thomas will push you to finish the workout, whether you want to or not! Working out in a group setting is also a big benefit of working out at JKC, if you’re not feeling motivated you can simply feed off of someone else’s energetic vibes.

I chose JKC because I row/coach teams in the St. John’s Regatta and was looking to add strength training to our program. My wife is also running friends with Julia, so I got to meet Jon a few times and heard lots of good things. I like JKC over other gyms because of the level coaching I receive and the gym atmosphere. The energy in the gym helps me through the tough workouts.

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

I’m 35 and I started at JKC in November of 2019. I was coming off the win of the Royal St. John’s Regatta in 2019, and our crew was chomping at the bit to be stronger and faster for 2020. The reputation of JKC leached into our group and away we went! Unfortunately the regatta was cancelled due to COVID-19, but I just loved JKC so much I stuck around. JKC is different from other gyms because the level of experience the team has is unparalleled. Jon, Thomas and Craig all mesh well together and mentor me in a way that I know they love what they do and are genuinely excited to guide me towards my goals (and beyond). I really enjoy the atmosphere, the sense of community and all the positive vibes that I experience in every session. There’s never a time I don’t want to go because I’m motivated by the team’s coaching style and I get results.

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